The
American College of Sports Medicine (ACSM) recommends that a strength
training program should be performed a minimum of two non-consecutive
days each week, with one set of 8 to 12 repetitions for healthy adults
or 10 to 15 repetitions for older and frail individuals . Eight to 10 exercises should be performed that target the major muscle groups .
Examples of typical resistance exercises that can be performed using
free-weights, machines, or body weight for the major muscle groups are:
Table 1. RESISTANCE TRAINING GUIDELINES AND EXERCISES
| Free-Weight | Machine-Based | Body Weight |
| Chest | Supine Bench Press | Seated Chest Press | Push-ups |
| Back | Bent-over Barbell Rows | Lat Pulldown | Pull-ups |
| Shoulders | Dumbell Lateral Raise | Shoulder Press | Arm Circles |
| Biceps | Barbell/Dumbell Curls | Cable Curls | Reverse Grip Pull-ups |
| Triceps | Dumbell Kickbacks | Pressdowns | Dips |
| Abdomen | Weighted Crunches | Seated “Abs” Machine | Crunches, Prone Planks |
| Quadriceps | Back Squats | Leg Extenstion | Body weight lunges |
| Hamstrings | Stiff-leg Deadlifts | Leg Curls | Hip-ups |
[Source: The American College of Sports Medicine – Resistance Training for Health and Fitness
]
The
American College of Sports Medicine (ACSM) stresses the importance of
progressing resistance training programs to meet specific resistance
training goals. Progression in resistance training may be defined as
“the act of moving forward or advancing toward a specific goal over time
until the target goal has been achieved,” whereas maintenance
resistance training refers to programs designed to maintain the current
level of muscular fitness .
This can occur with specific trainable characteristics of muscular
fitness, such as strength, power, muscle hypertrophy and local muscular
endurance. These four factors will improve with almost any properly
designed resistance training program, but will be fully enhanced by
properly modifying the load, volume, rest period between sets, and the
frequency of each workout.
Countless resistance training models
can be effective if these principles are incorporated and manipulated
into the design. The magnitude of improvement depends upon the
individual’s training status and genetic predisposition .
Progressive overload is the gradual increase of stress placed upon the
body during exercise training. Among untrained or novice populations,
physiological adaptations to an resistance training program may occur in
a short period. Systematically increasing the demands placed upon the
body is necessary for further improvement and may be accomplished
through altering one or more of the following variables:
- Exercise intensity (i.e., absolute or relative resistance/load for a given exercise/movement) may be increased;
- Total repetitions performed at the current intensity may be increased;
- Repetition speed/tempo with submaximal loads may be altered according to goals;
- Rest periods may be shortened for endurance improvements or lengthened for strength and power training; and
- Training
volume (total work represented as the product of the total number of
repetitions performed and the resistance) may be gradually increased
(e.g., 2.5-5% 75) (Table 2).
Table 2. Muscle Building Workout Plan
[Source
]
Note: CON = the motion of an active muscle while it is shortening under load (contracting) ; ECC = the motion of an active muscle while it is lengthening under load; ISOM = static strength training,
involve muscular actions in which the length of the muscle does not
change and there is no visible movement at the joint (no movement).
Muscle Action
Most
resistance training programs primarily include dynamic repetitions with
both concentric (CON; muscle shortening) and eccentric (ECC; muscle
lengthening) muscle actions, whereas isometric (ISOM; no net change in
muscle length) actions play a secondary role (e.g., during nonagonist
muscle stabilization, core strength, grip strength, pauses between
eccentric (ECC) and concentric (CON) actions, or specific agonist ISOM
exercises). Greater force per unit of muscle size is produced during
eccentric (ECC) actions than either CON or ISOM actions. Moreover, eccentric (ECC) actions require less motor unit activation per specific load , are less metabolically demanding , and are conducive to promoting hypertrophic adaptation yet result in more pronounced delayed onset muscle soreness
as compared with concentric (CON) actions. Dynamic concentric (CON)
muscular strength improvement is greatest when ECC actions are included
with CON actions ,
and independently, ECC isokinetic training has been shown to produce
greater muscle action-specific strength gains than CON training .
The role of muscle action manipulation during resistance training is
minimal with respect to overall progression because most programs
include both CON and ECC actions in a given repetition. However, the
inclusion of additional ISOM exercise may be beneficial. In some
programs, the use of different forms of ISOM training, for example,
functional ISOM
and supramaximal ECC actions (Keogh JWL, Wilson GJ, Weatherby RP. A
cross-sectional comparison of different resistance training techniques
in the bench press. J Strength Cond Res. 1999;13:247-58.)), has been
reported to produce additional benefit. Specifically, certain ISOM
actions have been recommended for promoting low back health and have
been demonstrated effective for the selective recruitment of postural,
spinal-stabilization musculature .
Repetition Speed
Less
is known concerning the effect of repetition velocity on hypertrophy.
In untrained individuals, fast (1:1) and moderate to slow (3:3)
velocities of training produced similar changes in elbow flexor girth
after 6 wk of training .
However, 8 wk of fast (210°·s−1) ECC isokinetic training produced
larger increases in Type II muscle fiber CSA than slow (20°/second)
training ,
and 8 wk of fast ECC (180°·s−1) isokinetic training produced greater
hypertrophy than slow ECC (30°/second), fast and slow CON training .
For dynamic constant external resistance training, it has been
suggested that higher velocities of movement pose less of a stimulus for
hypertrophy than slow and moderate velocities. However, intentional
slow velocities require significant reductions in loading and result in
less of a blood lactate response and less metabolic response when total
training time is equated .
It does appear that the use of different velocities is warranted for
long-term improvements in hypertrophy for advanced training.
It is
recommended that slow to moderate velocities be used by novice- and
intermediate-trained individuals. For advanced training, it is
recommended that slow, moderate, and fast repetition velocities be used
depending on the load, the repetition number, and the goals of the
particular exercise , .
Exercise Selection
Both
single- and multiple-joint exercises have been shown to be effective for
increasing muscular strength in the targeted muscle groups using
multiple modalities, for example, free weights, machines, cords, etc. , . Multiple-joint exercises, such as bench press and squat, require complex neural responses
and have generally been regarded more effective for increasing overall
muscular strength because they enable a greater magnitude of weight to
be lifted .
Single-joint exercises, such as knee extensions and knee curls, have
been used to target-specific muscle groups and pose a reduced level of
skill and technical involvement. It is important to note that
alterations in body posture, grip, and hand width/foot stance and
position change muscle activation and alter the exercise. Thus, many
variations or progressions of single- and multiple-joint exercises can
be performed. Another way to vary exercise selection is to include
unilateral as well as bilateral exercises. The level of muscle
activation differs when an exercise is performed bilaterally versus
unilaterally. Unilateral training may increase bilateral strength (in
addition to unilateral strength), and bilateral training may increase
unilateral strength .
Unilateral training has been shown to improve some aspects of sports
performance, such as single-leg jumping ability to a greater extent than
bilateral training .
Of interest has been the performance of single- and multiple-joint
exercises in unstable environments, for example, with stability balls,
wobble boards, and BOSU balls .
These exercises have been shown to increase the activity of lower torso
musculature and other stabilizer muscles (compared with stable
environments); however, the magnitude of agonist force production is
considerably lower resulting in lighter weights lifted .
There are a multitude of exercises that can be performed in a variety
of conditions that leaves many options for resistance training
variation.
Free Weights and Machines
Weight
machines have been regarded as safer to use, easy to learn, and allow
performance of some exercises that may be difficult with free weights,
for example, knee extension. Machines help stabilize the body and limit
movement about specific joints involved in synergistic force production,
and machine exercises have demonstrated less neural activation when
matched for intensity for most comparisons to free-weight exercises .
Unlike machines, free weights may result in a pattern of intra- and
intermuscular coordination that mimics the movement requirements of a
specific task. Both free weights and machines are effective for
increasing strength. Research shows that free-weight training leads to
greater improvements in free-weight tests and machine training results
in greater performance on machine tests . When a neutral testing device is used, strength improvement from free weights and machines appears similar .
The choice to incorporate free weights or machines should be based on
level of training status and familiarity with specific exercise
movements as well as the primary training objective.
Exercise Order
The sequencing of exercises significantly affects the acute expression of muscular strength .
This also applies when exercises are sequenced based on
agonist/antagonist muscle group relationships. Muscle force and power
may be potentiated when opposing exercises (antagonist movements) are
performed ; however, force and power may be reduced if the exercises are performed consecutively .
Studies show that multiple-joint exercise (bench press, squat, leg
press, and shoulder press) performance declines significantly when these
exercises are performed later (after several exercises stressing
similar muscle groups) rather than early in a workout .
Considering that these multiple-joint exercises have been shown to be
effective for increasing strength, maximizing performance of these
exercises by performing them early in a workout may be necessary for
optimal strength gains .
Recommendations
for sequencing exercises for novice, intermediate, and advanced
strength training for total body (all muscle groups trained in the
workout), upper/lower body split (upper-body musculature trained 1 d and
lower-body musculature trained another day), and muscle group split
(individual muscle groups trained during a workout) workouts include
large muscle group exercises before small muscle group exercises,
multiple-joint exercises before single-joint exercises, higher-intensity
exercises before lower-intensity exercises, or rotation of upper and
lower body or agonist-antagonist exercises, that is, exercise performed
for a muscle group followed by an exercise for the opposing muscle group
.
Adding High-Intensity Interval Training (HIIT) Workout To Your Weight Training Program
Traditionally,
resistance training often is performed separately from aerobic training
— typically on two or three nonconsecutive days each week. The American
College of Sports Medicine recommends 8 to 12 repetitions of a
resistance training exercise for each major muscle group at an intensity
of 40% to 80% of a one-repetition max (1RM) depending on the training
level of the participant. Two to three minutes of rest is recommended
between exercise sets to allow for proper recovery. Two to four sets are
recommended for each muscle group .
Standard
guidelines for aerobic training recommend 150 minutes per week of
moderate-intensity exercise (46% to 63% of maximal oxygen uptake,
VO2max) for 30 to 60 minutes per session and/or 75 minutes per week of
vigorous-intensity exercise (64% to 90% V˙O2max) for 20 to 60 minutes
per session .
To
address the limitations of traditional exercise protocols and provide
an effective and efficient program for you, one of the exercise
strategies to use is high intensity interval training (HIIT) using body
weight as resistance. The approach combines aerobic and resistance
training into a single exercise bout lasting approximately 7 minutes.
Participants can repeat the 7-minute bout 2 to 3 times, depending on the
amount of time you have. As body weight provides the only form of
resistance, the program can be done anywhere.
High intensity
interval training programs include short bursts of high-intensity
activity performed at maximal effort (80-95 percent peak oxygen intake
or VO2 max), separated by short periods of low-intensity work that allow
partial recovery. The recovery periods may last equally as long as the
work periods and are usually performed at 40% to 50% of a person’s
estimated maximal heart rate. The workout continues with the alternating
work and relief periods totaling 20 to 60 minutes. Two HIIT sessions a
week is plenty, in addition to your other weight training workouts.
High-intensity
interval training involves repeated short (<45 seconds) to long (2-4
minutes) bouts of rather high-intensity exercise interspersed with
recovery periods. A typical high-intensity interval training session
might include a three-minute warmup, four to six repetitions of a
30-second sprint followed by a 60-second active recovery, and a
three-minute cool-down .
High intensity interval training is not as complicated as you might
think. Interval training is simply alternating bursts of intense
activity with intervals of lighter activity. For instance, if your
exercise is walking — if you’re in good shape, you might incorporate
short bursts of jogging into your regular brisk walks. If you’re less
fit, you might alternate leisurely walking with periods of faster
walking. For example, if you’re walking outdoors, you could walk faster
between certain mailboxes, trees or other landmarks.
High-Intensity Interval Resistance Training (HIRT) can be a fast and efficient way to lose excess body weight and body fat , , , .
It has been proposed that short period resistance training could play a
role in weight control by increasing resting energy expenditure but the
effects of different kinds of resistance training has not been widely
reported. The incorporated resistance training contributes significantly
to the amount of fat burned during a workout .
When resistance training exercises using multiple large muscles are
used with very little rest between sets, they can elicit aerobic and
metabolic benefits , , .
Research has found that these metabolic benefits can be present for up
to 72 hours after a high-intensity exercise bout has been completed .
There
also may be a greater impact on subcutaneous fat loss with
high-intensity intermittent circuit-style resistance training protocols
than with traditional steady state sustained-effort aerobic work or
traditional resistance training. This is thought to be from the
increased level of catecholamines and growth hormone found in the blood
both during and after high-intensity resistance training exercise with
shortened rest periods (<30 seconds) , .
Shorter
rest periods result in a shorter total exercise time. This is
attractive to individuals who are trying to maximize the impact of an
exercise program in minimal time.
In a small study involving 17
men doing resistance training, who were separated into doing
the High-Intensity Interval Resistance Training (HIRT) consisting of: 6
repetitions, 20 seconds rest, 2/3 repetitions, 20 secs rest, 2/3
repetitions with 2 mins 30 seconds rest between sets, three exercises
for a total of 7 sets. And the Traditional Resistance Training
consisted of eight exercises of 4 sets of 8–12 repetitions with one/two
minutes rest with a total amount of 32 sets. The researchers measured
basal resting energy expenditure before the exercise and at 22 hours
after the training session.
This data
suggest that shorter high-intensity interval resistance training
sessions may increase resting energy expenditure at 22 hours after
exercise to a greater extent than traditional resistance training and
improving fat oxidation. The shorter exercise time commitment may help
to reduce one major barrier to exercise.
Rest Periods
The
amount of rest between sets and exercises significantly affects
metabolic, hormonal and cardiovascular responses to an acute bout during
resistance exercise as well as performance of subsequent sets and
training adaptations. Acute resistance exercise performance may be
compromised with one versus 3-min rest periods , and strength recovery may not be complete within 3 min .
Several studies have shown that the number of repetitions performed may
be compromised with short rest intervals, and 3- to 5-min rest
intervals produce less performance decrements than 30 s to 2 min .
In untrained individuals, circuit RT programs (using minimal rest in
between exercises) have been shown to produce modest increases in
strength .
However, most longitudinal training studies have shown greater strength
increases with long versus short rest periods (e.g., 2-5 min vs 30-40 s
[3,213,230]), and one study has shown a lack of strength increase with
40-s rest periods .
It is important to note that rest period length will vary based on the
complexity of a given exercise (e.g., Olympic lifts and variations
require longer rest periods) and the primary objective for incorporating
the exercise into the training program (i.e., not every exercise will
use the same rest interval).
For novice, intermediate, and
advanced training, it is recommended that rest periods of at least 2-3
min be used for core exercises using heavier loads (those exercises
included specifically to improve maximal strength such as the squat and
bench press).
For assistance exercises (those exercises complimentary to core exercises), a shorter rest period length of 1-2 min may suffice .
Muscular Loading
The
load is the amount of weight lifted in a given set, which is based on a
percentage of the 1-repetition maximum (1RM). The volume is the total
number of exercises, repetitions, and sets that are performed in a given
exercise session. Rest period is the time period between each set and
exercise. Frequency refers to the number of exercise sessions per week.
How to manipulate each of these for the optimal enhancement of strength,
power, hypertrophy, or muscular endurance is described below.
Altering
the training load affects the acute metabolic, hormonal, neural, and
cardiovascular responses to resistance exercise. Depending on an
individual’s training experience and current level of fitness, proper
loading during resistance training encompasses one or more of the
following loading schemes:
- Increasing load based on a percentage of 1 RM,
- Increasing absolute load based on a targeted repetition number, or
- Increasing loading within a prescribed zone (e.g., 8-12 RM).
The
load required to increase maximal strength in untrained individuals is
fairly low. Loads of 45-50% of 1 RM (and less) have been shown to
increase dynamic muscular strength in previously untrained individuals .
Light loads that can be lifted a maximum of 15-25 repetitions have been
shown to increase strength in moderately trained individuals .
It appears greater loading is needed with progression. At least 80% of 1
RM is needed to produce further neural adaptations and strength during
resistance training in experienced lifters .
Several pioneering studies indicated that training with loads
corresponding to 1-6 RM (mostly 5-6 RM) was most conducive to increasing
maximal dynamic strength . Strength increases have been shown to be greater using heavy weights for 3-5 RM compared with 9-11 and 20-28 RM .
Although significant strength increases have been reported using loads
corresponding to 8-12 RM and lighter (33,149,250), this loading range
may be inferior for maximizing strength in advanced lifters . Research examining periodized resistance training has demonstrated a need for variable-intensity loading schemes .
Contrary to early suggestions of 6 RM loading, it appears that using a
variety of training loads is most conducive to maximizing muscular
strength .
Meta-analytical data have shown that 60% of 1 RM produced the largest
effect sizes for strength increases in novice individuals whereas 80% of
1 RM produced the largest effect sizes for strength increases in
trained individuals and 85% of 1 RM was most effective in athletes .
For novice individuals, it has been suggested that moderate loading
(50-60% of 1 RM or less) be used initially as learning proper form, and
technique is paramount. These dose-response data refer to average
training dosages, that is, mean loads used for all exercises. Further,
using a variety of loads appears to be most effective for long-term
progression in muscular strength .
Recent studies have shown that self-selected resistance training
intensities are lower than what is recommended, for example, 38-58% of 1
RM .
Thus, intensity needs to be prescribed above one’s threshold (based on
targeted repetition number) for progression in experienced populations.
Training Volume
Training
volume is a summation of the total number of repetitions performed
during a training session multiplied by the resistance used (kg) and is
reflective of the duration of which muscles are being stressed .
Training volume has been shown to affect neural, hypertrophic,
metabolic and hormonal responses and subsequent adaptations to
resistance training. Altering training volume can be accomplished by
changing the number of exercises performed per session, the number of
repetitions performed per set, or the number of sets per exercise.
Low-volume programs, for example, high load, low repetitions, moderate
to high number of sets, have been characteristic of resistance training.
Studies using two , , three , , four to five , , and six or more ,
sets per exercise have all produced significant increases in muscular
strength in both trained and untrained individuals. In direct
comparison, studies have reported similar strength increases in novice
individuals between two and three sets and two and four sets , whereas three sets have been reported superior to one and two .
Although little is known concerning the optimal number of sets
performed per muscle group per session, a meta-analysis of 37 studies
has shown that approximately eight sets per muscle group produced the
largest effect size in athletes , .
Another
aspect that has received considerable attention is the comparison of
single- and multiple-set programs. In many of these studies, one set per
exercise performed for 8-12 repetitions at a relatively slow velocity
has been compared with both periodized and nonperiodized multiple-set
programs. A common criticism of these investigations is that the number
of sets per exercise was not controlled from other variables such as
intensity, frequency, and repetition velocity. Notwithstanding this
concern, most research investigations comparing single- versus
multiple-set training for muscular fitness have examined the effects of a
standard single-set training program relative to that of any number of
possible multiple-set programs of varying intensity. This design has
made the process of identifying a clear-cut prescription recommendation
very difficult because these studies have yielded conflicting results.
Several studies have reported similar strength increases between single-
and multiple-set programs , , whereas others reported multiple-set programs superior ,
in previously untrained individuals. Since 2002, six studies have shown
multiple-set superiority for 33-100% of the dynamic strength
assessments used, whereas the remaining dynamic strength assessments
showed similar increases. These data have prompted the notion that
untrained individuals respond favorably to both single- and multiple-set
programs and formed the basis for the popularity of single-set training
among general fitness enthusiasts . In resistance-trained individuals, multiple-set programs have been shown to be superior for strength enhancement , , in all but one study .
Among resistance-trained postmenopausal women, multiple-set training
led to 3.5-5.5% strength increases, whereas single-set training led to
−1% to 2% strength reductions . No comparative study has shown single-set training superior to multiple-set training in trained or untrained individuals.
The
results of meta-analytical studies have shown multiple-set resistance
training superior to single sets for strength enhancement in untrained , and trained populations and superior for strength increases for programs lasting 17-40 wk . These studies have shown that performing three to four sets per exercise produced the most substantial effect sizes , .
Thus, it appears that both program types are effective for increasing
strength in untrained to moderately trained individuals during
relatively short-term training periods. Long-term studies support the
contention that a moderate increase in training volume is needed for
further improvement. However, there is a point where further increase in
volume may be counterproductive. In weightlifters, a moderate volume
was shown to be more effective for increasing strength than low or high
volumes of training with similar intensity . The key factor may be variation of training volume (and its interaction with intensity) rather than absolute number of sets.
Muscular Strength
The
ability to generate force is necessary for all types of movement.
Muscle fiber cross-sectional area (CSA) is positively related to maximal
force production .
The arrangement of fibers according to their angle of pennation, muscle
length, joint angle, and contraction velocity can alter the expression
of muscular strength .
Force generation is further dependent upon motor unit activation, and
motor units are recruited according to their recruitment threshold that
typically involves the activation of the slower (lower force-producing)
motor units before the faster (higher force-producing) units, that is,
size principle .
Adaptations to resistance training enable greater force generation
through numerous neuromuscular mechanisms. Muscle strength may increase
significantly within the first week of training ,
and long-term strength enhancement manifests itself through enhanced
neural function (e.g., greater recruitment, rate of discharge),
increased muscle fiber cross-sectional are, changes in muscle
architecture and possible adaptations to increased metabolites, for
example, H+, for increased strength. The magnitude of strength
enhancement is dependent on the type of program used and the careful
prescription of muscle actions, intensity, volume, exercise selection
and order, rest periods between sets, and frequency.
Muscular strength is the ability of a muscle or muscle group to exert a maximal external force.
- Load: 60-70% 1RM for novice to intermediate; 80-100% for advanced
- Volume: 1-3 sets of 8-12 repetitions for novice to intermediate; 2-6 sets of 1-8 repetitions for advanced
- Rest
period: 2-3 min for higher intense exercises that use heavier loads;
1-2 minutes between the lower intense exercises with light load.
Muscular Power
Power
is defined as the optimal amount of work performed in a given time
period. Muscular power is the highest power output attainable during a
particular movement, and is required in activities of daily living,
sport, and work. For optimal improvements in muscular power, a light
load of 0 to 60% of 1RM should be used for 3-6 repetitions over one to
three sets per exercise.
- Load: 30-60% 1RM for upper body exercises; 0-60% 1RM for lower body exercises
- Volume: 1-3 sets of 3-6 repetitions per exercise
- Rest
period: 2-3 min for higher intense exercises that use heavier loads;
1-2 minutes between the lower intense exercises with light load.
Muscular Hypertrophy
Muscular hypertrophy is the enhancement of muscle size.
- Load: 70-85% 1RM for novice to intermediate; 70-100% for advanced
- Volume: 1-3 sets of 8-12 repetitions for novice to intermediate; 3-6 sets of 1-12 repetitions for advanced
- Rest
period: 2-3 min for higher intense exercises that use heavier loads;
1-2 minutes between the lower intense exercises with light loads.
Muscular Endurance
Local muscular endurance is the ability of a muscle or a muscle group to repeatedly exert a submaximal resistance.
- Load: lower than 70% of 1RM
- Volume: 2-4 sets of 10-25 repetitions
- Rest period: 30 seconds to 1-minute between each set.
Frequency
For
all the above, it is recommended that novice individuals train the
entire body 2-3 days per week. Intermediate individuals should train 3
days if using a total-body workouts or 4 days if using an upper/lower
body split routine, training each major muscle group twice per week.
Advanced lifters can train 4-6 days per week, training each major muscle
group once to twice per week. At this level, muscle group split
routines of one to three muscle groups trained per workout are common
since this would allow a higher volume per muscle group. Elite
weightlifters and bodybuilders may benefit from using very high
frequencies such as, two workouts per day for 4-5 days per week.
Optimal
resistance training frequency (the number of workouts per week) depends
upon several factors such as volume, intensity, exercise selection,
level of conditioning, recovery ability, and number of muscle groups
trained per workout session. Numerous studies have used frequencies of
two to three alternating days per week in previously untrained
individuals .
This frequency has been shown to be an effective initial frequency,
whereas 1-2 days per week appears to be an effective maintenance
frequency for those individuals already engaged in resistance training . In several studies comparing strength gains, 1) 3 d of training per week was superior to 1 day and 2 days , 2) 3 days produced similar strength increases to 2 days per week when volume was equated , 3) 4 days per week was superior to three , 4) 2 days per week was superior to 1 day , and 5) 3-5 days per week was superior to 1 and 2 d . Meta-analytical data have shown that strength gains in untrained individuals were highest with a frequency of 3 days per week .
Optimal
progression of frequency during advanced training varies considerably.
It has been shown that football players training 4-5 days per week
achieved better results than those who trained either 3 or 6 days per
week .
Advanced and elite weightlifters and bodybuilders use high-frequency
training, for example, four to six sessions per week or more.
Double-split routines (two training sessions per day with emphasis on
different muscle groups) are common during training ,
which may result in 8-12 training sessions per week. Frequencies as
high as 18 sessions per week have been reported in elite Olympic
weightlifters .
The rationale for high-frequency training is that frequent short
sessions followed by periods of recovery, nutrition supplementation, and
food intake allow for high-intensity training and performance (reduced
fatigue). Häkkinen and Kallinen
reported greater increases in muscle cross-sectional area (CSA) and
strength when training volume was divided into two sessions per day as
opposed to one. Elite power lifters train 4-6 days per week .
It is important to note that not all muscle groups are trained per
workout during a high-frequency model of training. Meta-analytical data
have shown that training a muscle group two times per week in advanced
individuals yielded the highest effect size and two to three times per week yielded similar effect sizes in athletes .
It
is recommended that advanced lifters train 4-6 days per week. Elite
weightlifters and bodybuilders may benefit from using very high
frequency, for example, two workouts in 1 day for 4-5 days per week.
Overtraining
To
reduce the risk of overtraining, a dramatic increase in volume should
be avoided. It is recommended that a 2-10% increase in the load be
applied when the individual can comfortably perform the current workload
for one to two repetitions over the desired number on two consecutive
training sessions.
Strength Training Program for Your Home
Muscular
strength and endurance is a component of fitness that is necessary for
optimal well-being and quality of life. Unfortunately, the cost of
joining a health club or gym is a major barrier for many people who want
to do resistance training. Membership costs vary depending on the city
and facility’s services, but fees generally range from $25 to $100 per
month. Additional initiation fees may run into the hundreds. In
addition, the inconvenience of traveling to a facility and working out
with strangers is not appealing to everyone.
A cost-effective and
convenient alternative to a gym membership is turning your living room
or basement into your own personal training facility. Of course your
home gym will not have expensive strength training machines, such as hip
sleds or assisted pull-up machines. However, with a moderate investment
and a good imagination, you can get a great workout in the comfort of
your own home.
What You Need
- Space.
You’ll need an open space that allows freedom of movement and is void
of hazards that you might step on, bump into or trip over. A rearranged
living room or an open garage stall with adequate traction will work
well. You will need about 100 square feet (10′ x 10′).
- Equipment.
Invest in a few dumbbells (new about $0.50 per pound) or resistance
bands and a stability ball. Most strength training exercises can be
performed with this basic equipment. An adjustable bench that changes
angles for your upper body is not necessary, but it would offer
additional variety.
- Plan. Don’t begin resistance
training until you have developed a plan. It is important that you have a
structured program that includes 8-10 exercises to target the major
muscle groups of the body. It is always wise to consult a local fitness
expert and follow the American College of Sports Medicine (ACSM)
guidelines above for strength training. If you are a novice, a fitness
professional will be able to give you advice beyond what is described
here. Perform 1-3 sets of 8-12 repetitions at least twice a week. Make
sure to do a brief warm-up before starting your session.
Tips for Strength Training
- Control the weight.
It is important to perform each exercise in a controlled manner. Lower
the weight slowly since you are working the same muscles as when you are
lifting. To control speed of movement, try using a one-two-three count.
The up phase (concentric or lifting) is completed quickly to a count of
“one,” and the down phase (eccentric or lowering) is completed slowly
to a count of “two-three.” To maintain sport performance and prevent
injury throughout the whole range of motion, strengthening both phases
of muscle contraction is important. Resistance exercise programs are
therefore recommended for muscle health and strength across the age
span. Eccentric strength is especially important for balance, mobility
and physical functions such as walking down stairs or lowering objects
to the ground. Traditional strength training eccentric programs
typically involve lifting a weight in the concentric phase for 2 seconds
and lower a weight in the eccentric phase for ~4-6 seconds to maximize
strength gain. Because the muscle forces that are generated during slow
eccentric overloading are high compared to traditional concentric
resistance exercise, 3-5 days of rest should be provided between days of
exercise. This recovery time allows the muscle to repair, adapt and
prepare for the next exercise session.
- Breathe.
Ideally, you should exhale when the weight is being raised and inhale
when the weight is being lowered. Don’t ever hold your breath. It might
help to count out loud the one-two-three count during the movement.
- Go to failure.
An estimated 70 percent of strength gains can occur in the first set of
training if performed to failure, otherwise called “rep out.” Failure
or “repping out” means doing as many reps as possible for whatever
resistance selected. Going to failure is challenging, but it will
maximize your fitness response in a minimal amount of time. The takeaway
is that you can get away with doing only one set if you perform that
set to failure. Ideally, you should select a weight so that you fail
between 8-12 repetitions. As you get stronger, you will need to increase
the weight or the repetitions to elicit more gains.
- Progress slowly.
The famous saying “Rome wasn’t built in a day” applies here. Don’t
expect miraculous results immediately. Rather, work toward your goals
slowly, and appreciate the process of being active. During your first
few workouts, use a light resistance, focus on your form and don’t go to
failure just yet. Also, be sure to allow time for recovery between sets
(30-120 seconds) and between workouts (1-2 days). Your first few
workouts might only last 15-20 minutes.
- Include variation.
It is not unusual for workouts to become stale and for fitness gains to
level off. These plateaus are expected and indicate that you are
becoming more trained. Don’t get discouraged. If your workout gets old
and boring, try different exercises and vary the number of repetitions,
the weight or resistance, and the amount of rest between sets. These
changes are likely to stimulate muscle adaptation and promote greater
enjoyment of exercise.
Although it is impossible to improve
at the same rate over long-term periods (e.g., >6 months), the proper
manipulation of program variables (choice of resistance, exercise
selection and order, number of sets and repetitions, frequency, and rest
period length) can limit training plateaus and increase the ability to
achieve a higher level of muscular fitness. Trainable characteristics
include muscular strength, power, hypertrophy, and local muscular
endurance. Variables such as speed and agility, balance, coordination,
jumping ability, flexibility, and other measures of motor performance
may be enhanced by resistance training. Resistance training, when
incorporated into a comprehensive fitness program, improves
cardiovascular function , reduces the risk factors associated with coronary heart disease and non-insulin-dependent diabetes , prevents osteoporosis , may reduce the risk of colon cancer , promotes weight loss and maintenance , improves dynamic stability and preserves functional capacity , and fosters psychological well-being .
- Add on.
Creating your own home gym is not a massive financial obligation and
will not take much space. Over time, add more equipment to your
collection, and continue to expand the possibilities of your home
training center. For example, build on to your collection with a
medicine ball, Bosu® ball or additional free weights.
- Do something.
When it comes to strength training—and exercise in general—doing
something is truly better than continuing to be sedentary. Of course,
more is better than some, and it’s possible to train too much. It is not
necessary to join a gym to enjoy the benefits of strength training. You
can definitely do some in the comfort of your own home.
Full Body—A Sample Home Workout Plan
Squat—for hips, thighs and buttocks
- From
the sitting position with your feet shoulder-width apart and your toes
in front of your knees, lean forward slightly and stand up without
locking your knees.
- Slowly lower your body back to a seated position where your upper legs are approximately parallel to the floor.
- Alternative—Place
a stability ball between your middle-back and a wall, and lean back
into the ball while performing these same movements.
Figure 1. Squat
Chest Press—for chest muscles and triceps
- Lie on your back with your feet flat and knees bent.
- Grip dumbbells and extend upward but don’t lock the elbows. Slowly lower to the starting position.
- Alternatives—Sit
on a stability ball and perform same movement. Simple pushups also work
these muscles. A variation in push-ups could be putting your feet on a
chair simulating an incline chest press.
Figure 2. Chest Press
Back Extension—for buttocks (gluteals) and low back
- Lie face down on the floor.
- Raise
left arm and right leg off the floor with head and neck in line with
the arm. Hold for 1-2 seconds, and then slowly lower the arm and leg
back to the starting position. Repeat this movement for the right arm
and left leg.
- Alternative—Perform the movement on all fours or lying face down on a stability ball.
Figure 3. Back Extension
Standing Lunges—for front of thighs (quadriceps) and buttocks
- With
one leg, step backward until the thigh of the forward leg is parallel
to the ground or as far as feels comfortable. Your back knee should come
close to the floor but not touch it.
- Push with the front leg, driving your heel into the floor, to return to the starting position.
- Alternative—Using
a regular-height chair, do bench step-ups from the floor in an
“up-up-down-down” pattern. To increase resistance in this exercise, hold
dumbbells in your hands.
Figure 4. Standing Lunges
Dumbell Shoulder Press—for shoulders
- Perform
this movement sitting in a regular chair, standing or sitting on a
stability ball. Hold a dumbbell in each hand with an overhand grip. Make
a 90-degree angle with your arms by raising the dumbbells so they are
level with your ears.
- Slowly raise dumbbells over your head
until arms are fully extended, but do not lock your elbows. Slowly lower
the dumbbells to the starting position.
- Alternative—Perform a
lateral raise by lifting the arms to the sides with a slight bend in the
elbows. Keep the weights and arms below shoulder height. You will
likely need lower weight for this exercise compared to shoulder press.
Figure 5. Dumbell Shoulder Press
Pelvic Tilt—for abdominals and buttocks
- Lie on the floor with feet flat on the ground and knees bent. Keep arms at your sides with palms facing the floor.
- Raise your pelvis so your buttocks and lower back are off the floor. Pause, and then slowly lower your pelvis to the floor.
- Alternatives—Perform
a standard crunch while sitting on a stability ball or on the floor.
Try a reverse curl by lying on your back and place arms to the side with
the palms face down and knees bent. Raise the knees to the chest
lifting the hips off the floor.
Figure 6. Pelvic Tilt
Leg Curl—for back of thighs (hamstrings)
- Stand
behind a chair, and with your foot flexed, slowly bend one leg at the
knee, raising your heel up toward your buttocks. Keep your support leg
slightly bent.
- Slowly lower your foot back to the ground. Add ankle weights to increase resistance or use a resistance band.
- Alternative—Perform
a hamstring roll using a stability ball. Lie on your back with your
knees bent and your heels on the ball. Raise your hips off the floor and
roll the ball away from you until your legs are straight. Roll the ball
inward and outward.
Figure 7. Leg Curl
Dumbbell Row—for back musculature and biceps
- Stand
with feet shoulder-width apart. Hold a dumbbell in each hand with
elbows slightly bent. Bend forward at the waist and keep a slight bend
in the knees.
- Pull dumbbells up to your sides until your upper
arms are almost parallel to the ground. Slowly return the dumbbells to
the starting position.
- Alternative—With resistance bands, stand
on the band in its most middle section while holding the ends of the
resistance band with your hands.
Figure 8. Dumbell Row
Biceps Curl—for biceps
- Stand with a dumbbell in each hand and your palms facing your thighs.
- Slowly
lift the weights and rotate your forearm so that your palms end up
facing your shoulders at the top of the movement. Slowly lower to the
starting position so that your palms are facing your thighs.
- Alternative—With
resistance bands, stand on the band in its most middle location while
holding the ends of the resistance band with your hands while performing
the movement.
Figure 9. Biceps Curl
Side Plank—for core
- Lie on your side with left leg on top of the right. Raise upper body and place right elbow beneath the right shoulder.
- Your elbow should be bent at a 90-degree angle and resting on the ground. Hold for up to 60 seconds.
- Alternative—Perform
a standard plank by lying face down resting on the forearms with your
palms flat on the floor. Rise up onto your toes and rest on your elbows,
keeping your back straight and flat.
Figure 10. Side Plank
